Say hello to your checklist for a hotter you. Follow these simple, practical strategies, and the results you’ve been after are in the bag!
1. Never Skip the Most Important Meal
For once we’re not talking about breakfast but rather the recovery meal after your workout. Getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.
2. Be Less Specific
Just like trying to find a guy who meets certain exact standards, trying to reach an exact weight is a lofty—and often unattainable—goal. Having a range, such as losing five to 10 pounds, may lead to a more successful outcome than if you aim to lose precisely 8 pounds in four weeks. Flexible goals seem more feasible, which in turn boosts your sense of accomplishment, encouraging you to stay driven, the study authors say.
3. Not so Fast
Before you start a juice cleanse diet, know that drastically restricting your caloric intake to drop pounds may backfire because it elevates your cortisol level, which is our primary stress hormone. Chronic stress has been associated with an increased risk of weight gain as well as coronary heart disease, hypertension, diabetes, cancer, and impaired immune functioning.
4. Don’t Get Too App-y
If you’re into tech, use your apps to log food and share your progress on social networks, but don’t rely on either too heavily to make lasting lifestyle changes.
5. Eat Chili Peppers
Sweet chili peppers may not be a winter food, but continue eating them in your burritos, stir-fries, and soups, and you may burn more fat during your outdoor cold-weather runs. These not-hot veggies contain chemicals called capsinoids, which are similar to the capsaicin found in hot peppers. Combine capsinoids with 63-degree or cooler temps, and you increase the amount and activity of brown fat cells—those that burn energy—and give your metabolism an extra boost..
6. Be True to Form
It doesn’t matter how many pushups you can do in a minute if you’re not doing a single one correctly. “There is no point in performing any exercise without proper form,” says Stokes, who recommends thinking in terms of progression: Perfect your technique, then later add weight and/or speed. This is especially important if your workout calls for performing “as many reps as possible” during a set amount of time. Choose quality over quantity, and you can stay injury-free.
7. Eat Out with Healthy Friends
You know it’s easier to fall off the healthy-eating wagon when the person across the table from you is going whole-hog on mozzarella sticks. If you’re eating with a health-conscious person, you may be more likely to order something more nutritious as well.